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  6. Crab stick vs. Wakame

Crab stick vs. Wakame — In-Depth Nutrition Comparison

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What are the differences between Crab stick and Wakame?

  • Crab stick is higher in Selenium, Phosphorus, and Vitamin B12, however, Wakame is richer in Manganese, Folate, Copper, Iron, Magnesium, and Vitamin B5.
  • Wakame's daily need coverage for Manganese is 60% more.
  • Crab stick has less Sodium.

We used Crustaceans, crab, alaska king, imitation, made from surimi and Seaweed, wakame, raw types in this article.

Infographic

Crab stick vs Wakame infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Crab stick
Crab stick
4
:
6
Wakame
Wakame
Contains more Phosphorus +252.5%
Contains more Potassium +80%
Contains less Sodium -39.3%
Contains more Selenium +3085.7%
Contains more Calcium +1053.8%
Contains more Iron +459%
Contains more Magnesium +148.8%
Contains more Zinc +15.2%
Contains more Copper +787.5%
Contains more Manganese +12627.3%
Crab stick
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 15% 31% 121% 8% 69% 10% 11% 2% 122%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Contains more Phosphorus +252.5%
Contains more Potassium +80%
Contains less Sodium -39.3%
Contains more Selenium +3085.7%
Contains more Calcium +1053.8%
Contains more Iron +459%
Contains more Magnesium +148.8%
Contains more Zinc +15.2%
Contains more Copper +787.5%
Contains more Manganese +12627.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Crab stick
Crab stick
2
:
9
Wakame
Wakame
Contains more Vitamin B6 +6400%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +488.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +187.5%
Contains more Vitamin B3 +158.1%
Contains more Vitamin B5 +∞%
Contains more Folate +∞%
Contains more Vitamin K +1225%
Crab stick
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 8% 19% 12% 0% 30% 0% 72% 1%
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Contains more Vitamin B6 +6400%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +488.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +187.5%
Contains more Vitamin B3 +158.1%
Contains more Vitamin B5 +∞%
Contains more Folate +∞%
Contains more Vitamin K +1225%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Crab stick
Crab stick
2
:
3
Wakame
Wakame
Contains more Protein +151.5%
Contains more Carbs +64.1%
Contains more Fats +39.1%
Contains more Other +218.6%
Equal in Water - 79.99
Crab stick
8% 15% 75% 2%
Protein: 7.62 g
Fats: 0.46 g
Carbs: 15 g
Water: 74.66 g
Other: 2.26 g
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more Protein +151.5%
Contains more Carbs +64.1%
Contains more Fats +39.1%
Contains more Other +218.6%
Equal in Water - 79.99

Fat Type Comparison

Fat type breakdown side-by-side comparison
Crab stick
Crab stick
1
:
2
Wakame
Wakame
Contains more Monounsaturated Fat +374.1%
Contains less Saturated Fat -39.8%
Contains more Polyunsaturated fat +52.4%
Crab stick
34% 43% 23%
Saturated Fat: 0.216 g
Monounsaturated Fat: 0.275 g
Polyunsaturated fat: 0.143 g
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Contains more Monounsaturated Fat +374.1%
Contains less Saturated Fat -39.8%
Contains more Polyunsaturated fat +52.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Crab stick Wakame
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok

All nutrients comparison - raw data values

Nutrient Crab stick Wakame Opinion
Net carbs 14.5g 8.64g Crab stick
Protein 7.62g 3.03g Crab stick
Fats 0.46g 0.64g Wakame
Carbs 15g 9.14g Crab stick
Calories 95kcal 45kcal Crab stick
Starch 3.5g Crab stick
Fructose 0.62g Crab stick
Sugar 6.25g 0.65g Wakame
Fiber 0.5g 0.5g
Calcium 13mg 150mg Wakame
Iron 0.39mg 2.18mg Wakame
Magnesium 43mg 107mg Wakame
Phosphorus 282mg 80mg Crab stick
Potassium 90mg 50mg Crab stick
Sodium 529mg 872mg Crab stick
Zinc 0.33mg 0.38mg Wakame
Copper 0.032mg 0.284mg Wakame
Manganese 0.011mg 1.4mg Wakame
Selenium 22.3µg 0.7µg Crab stick
Vitamin A 0IU 360IU Wakame
Vitamin A RAE 0µg 18µg Wakame
Vitamin E 0.17mg 1mg Wakame
Vitamin C 0mg 3mg Wakame
Vitamin B1 0.03mg 0.06mg Wakame
Vitamin B2 0.08mg 0.23mg Wakame
Vitamin B3 0.62mg 1.6mg Wakame
Vitamin B5 0mg 0.697mg Wakame
Vitamin B6 0.13mg 0.002mg Crab stick
Folate 0µg 196µg Wakame
Vitamin B12 0.57µg 0µg Crab stick
Vitamin K 0.4µg 5.3µg Wakame
Tryptophan 0.075mg 0.035mg Crab stick
Threonine 0.285mg 0.165mg Crab stick
Isoleucine 0.23mg 0.087mg Crab stick
Leucine 0.607mg 0.257mg Crab stick
Lysine 0.707mg 0.112mg Crab stick
Methionine 0.261mg 0.063mg Crab stick
Phenylalanine 0.26mg 0.112mg Crab stick
Valine 0.286mg 0.209mg Crab stick
Histidine 0.156mg 0.015mg Crab stick
Cholesterol 20mg 0mg Wakame
Trans Fat 0.008g 0g Wakame
Saturated Fat 0.216g 0.13g Wakame
Omega-3 - DHA 0.028g 0g Crab stick
Omega-3 - EPA 0g 0.186g Wakame
Omega-3 - DPA 0.001g 0g Crab stick
Monounsaturated Fat 0.275g 0.058g Crab stick
Polyunsaturated fat 0.143g 0.218g Wakame
Omega-6 - Linoleic acid 0.089g Crab stick
Omega-3 - ALA 0.008g Crab stick

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crab stick Wakame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
12%
Crab stick
29%
Wakame
Minerals Daily Need Coverage Score
39%
Crab stick
65%
Wakame

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 5.6g)
Which food is lower in Cholesterol?
Wakame
Wakame is lower in Cholesterol (difference - 20mg)
Which food is lower in Saturated Fat?
Wakame
Wakame is lower in Saturated Fat (difference - 0.086g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 50)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $12)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food contains less Sodium?
Crab stick
Crab stick contains less Sodium (difference - 343mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Crab stick - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174203/nutrients
  2. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.